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- October 24, 2008 at 10:35 pm #24574belltowerGuest
Decided not to train on Wednesday, but this is Friday afternoon’s:
– Squat 8 x 3
– Bent Row 4 x 6
– Weight Dips 5 x 4
– Military Press 3 x 6
I’m just trying to work out what Im going to be doing for next week and weeks to come. Any suggestions appreciated…October 29, 2008 at 10:13 pm #24565ashleyGuest
Looks like a solid hit out to me, 20 sets, workout time around 45 minutes I would think, use that as a template and just fill in over time, with exercise variations and sets/reps variations, of course will depend on what you are trying to achieve:
Squat option – Back Squat/Front Squat/Bulgarian Single Leg Squat/Overhead Squat/Box Squat
Upper Pull – Bentover Row, DB Row, Chins, Upright Row, Pulldowns, Seated Row
Upper Push – Military Press, Bench Press, Incline Press, Bar or DB variations, Dips
I see you have done two pushing to one pulling I would go the other way since most people are anterior dominant to start with,
Sets/reps – 2 to 3 weeks high sets/low reps, then 2 to 3 weeks low sets high reps, there are a plethora of options available to you just change every 2 – 3 weeks, ash
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